Mwod: Roll upper back & lats x 1min each, Band lat/chest/shoulder stretch x 30 sec/way, Band hip stretch from rack x 2mins/side, Frog x 2mins
Lift: DB Floor Press 4 x 6reps
x4 chins every set
...........
WOD: 4 RFT
21 Wall Balls
15 KB Swings
9 Push ups
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